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ISSA Final Exam Page 1/192 Questions and Answers
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- ISSA Final Exam Page 1/192 Questions And Answers
ISSA Final Exam Page 1/192 Questions and Answers
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ISSA Final Exam Page 1/192Questions and Answers
What is the recommended amount of fat per meal for a male client? - -2
thumbs
-What muscle is the prime mover in the bench press? - -Pectoralis major
(sternal pectoralis major) is the largest between the that and clavicular
(upper chest) pectoralis.
-How is strength usually measured? - -1RM test since strength is defined as
the:
1. ability to contract muscles with maximum force.
2. Being able to exert musculoskeletal force against external object (weights,
ground, opponents).
-What is an environmental stressor a client may experience? - -Allergies
Especially for clients with asthma because their airways narrow and swell,
and then fill up with mucus causing breathing difficulties.
-What type of muscle fiber is best for competing in a triathlon? - -Type 1
(slow-twitch)
These fibers are fatigue resistant and focus on long-distance events where
the body utilizes the oxidative pathway.
Hold more mitochondria and myoglobin
-"Keep shoulder blades down and together throughout the entire
movement" is an appropriate cue to give clients during what movement? - -
Dumbbell incline bench press
-What are the recommended servings of fruits and vegetables per day? - -5
- 10 servings per day. We need lots of vegetables because they are nutrient
dense (has lots of nutrients) and are essential to improved health.
-What is the appropriate protein portion for men? - -2 palms. If you are
looking to add some lean mass, add an extra thumb of fat or another cupped
handful of carbs for a few meals.
-Which type of contraction allows the muscles to "activate" but have no
movement or change in muscle length? - -Isometric contraction. Exercises
include: wall-sit, plank,
, -A client thinks they injured their shoulder, what should the trainer do? - -
Refer them to a doctor. Personal trainers/fitness peeps are not qualified to
diagnose injuries.
-All activities begin in which energy pathway? - -ATP/CP pathway. Doesn't
matter how long or how intense the activity is, every activity starts here.
Myosin ATPase cuts off a phosphate molecule from ATP and uses it for
releasing energy.
-What is the most superficial (closest to the surface) muscle of the
abdominals. - -External obliques
-Utilizing the FITT principle, how many times a week should a beginner client
workout for? - -3 times a week. This principle works best for beginners
because it will show them how to get started.
-What is responsible for sensing excessive stretch to protect the muscle? - -
Muscle spindle.
-Cycling your training to help account for shock, compensation, and
exhaustion is an important part of periodization and refers to which
principle? - -The GAS principle.
1. "Alarm stage" applying intense training stress.
2. "Resistance stage" muscles evolve and adapt to handling heavier loads
and resist stressful weights more easily and effectively.
3. "Exhaustion stage" continually adding stress will exhaust our reserves and
will cease to function at peak performance.
To prevent the third stage from even happening, you need weeks of going
"light"; decreasing the weight and intensity to give your body time to rest
and recover.
-The need for different phases of training helps to prevent what? - -
Overtraining
Mix things up a bit. Don't get stuck with using the same program/workouts
over and over again, which will lead to orthopedic stress. Incorporate
different modes of training and experiment. A good example is cross-
training, which involves performing different activities and sports to achieve
a well-rounded and healthy body.
-Individuals with hypertension should moderate their intake of what? - -Salt
It has been shown to increase blood pressure in sodium-sensitive individuals.
Half of hypertensive individuals are sodium-sensitive.
, -A client performs 8 reps of the seated leg press at 320 lbs. What is their
estimated 1RM? - -400 lbs
Take the weight that he lifted (320 lbs) and divide that by 80% (0.80 is the
percent of max) and that = 400 lbs.
-What would be a symptom of overtraining? - -Decrease in performance
There are two types of overtraining:
1. Sympathetic: mostly seen in anaerobic clients, this type of overtraining
affects the sympathetic nervous system (speeds up bodily functions;
increasing energy needs) and results in increased resting heart rate,
increased blood pressure, loss of appetite - which leads to weight loss and
decreased body mass, sleeping problems, emotional instability, and an
elevated basal metabolic rate.
2. Parasympathetic: mostly seen in aerobic clients, the opposite occurs.
Since this system slows down bodily functions and conserves energy,
overtraining will result in early onset of fatigue, increased resting heart rate,
heart rate recovery after exercise slows down, and an increase in resting
blood pressure.
-What is primarily responsible for strength gains in beginner clients? - -
Neural adaptations
Beginners will see a spike in strength and then hypertrophy comes after.
Once they have more strength, then they'll be able to lift heavier weights for
more reps (6 - 12) = hypertrophy.
-What plane of motion does squatting take place in? - -Sagittal plane
Any exercise where your body moves back to front or vice versa.
-In a client's training cycle, one day or training session is known as what? - -
Microcycle
A microcycle can last a few days to a week, where mesocycle lasts months,
and a macrocycle lasts at least a year.
-How often should information be collected when training with a client? - -
Once a month
From the start of day one, you will need to collect accurate, up-to-date
information regarding your client's health status and training progress.
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